Monday, 3-27-17
Strength: 3 position clean
Power, hang, floor: work up to a heavy complex
AMRAP 20:
2 Rope Climbs
12 Kettlebell Swings (70/53#)
22 Walking Lunges 70/53
Strength: 3 position clean
Power, hang, floor: work up to a heavy complex
AMRAP 20:
2 Rope Climbs
12 Kettlebell Swings (70/53#)
22 Walking Lunges 70/53
Congratulations to Matt and Mike. They qualified for the 2017 Granite Games! Strength: Power Snatch – Not TnG 4×2 @40% (technique warm up) 1×3 @ 50% 2×3 @60% 1×3 @70% 7min AMRAP: 15 Wall Ball 20/14 10 Sq. Clean 75/55 *rest 3 min* 7 Min AMRAP: 10 Alt. DB Snatch 45/30 10 Burpee Box Jump…
Tuesdays & Thursdays we will be adding a 7PM class. We will be starting a 30 day Paleo Challenge Monday Oct. 1st. Weigh ins will be all day Monday. Here are some Details ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports…
Warm-up – 2 Rounds of CFK Burgener W/U – 20 Hang Power Snatches (P.V.C.) Skill – Ring Holds 2 x 1:00/Ring assisted pistols W.O.D. 20 min A.M.R.A.P. 5 – C&J’s 10 – Pistols/Ring assisted pistols 15 meter – Broad jumps So you’re not feeling it today? Really? You sure about that?
Starts @ :15 mins past hour. On a 3 minute running clock: 80 Double unders Then, as many burpees to plate as possible Rest 1 minute, then repeat for 3 total rounds Score is total Burps Strength/Skill – 200m Sprint x 8. Rest 3 mins between sets. Starts at :30 mins past the hour.
Deadlift – 1-1-1-1-1 Rest, then: For time: 1000 m row 80 Squats 60 Sit-ups 40 Push-ups 20 Pull – ups
7PM class starts Wednesday night. Warm up: 2RDs at easy pace 1min Push Up Plank Hold 5 Push Up 10 Banded Pull Aparts 10 Banded Strict Press E2MOM for 12 min 6 Bench Press *Ascending weight throughout sets* For time: 3RDS 5 BMU (15 Pull Up + 10 Dips) 5 Power Snatches 155/105 3RDS…